Sweat+It+to+Shred+It+-+Sarah\'s+Day PDF

Preview

Summary

ergbbt...

Description

sweat it to shred

NTENTS

6

intro

7

my story

click go s tr a g

11

what can you expect?

12

before we ge started…

14

my progress

16

how my prog works

NTENTS

19

the timeline

20

the app

23

the workouts

32

10 things to remember

35

week one

40

week two

45

week three

NTENTS

58

week five

65

week six

72

week seven

79

week eight

87

my progress

88

what now

89

acknowledge

90

di

l i

YOU KNOW HOW YOU HAVE THAT ONE MIRROR A T HOME? THA T ONE MIRROR THA T DOESN’T LIE. MAYBE IT’S THE HARSH LIGHTING, ANGLE OR SIZE OF THE MIRROR, BUT LET’S BE HONEST HERE… WE’V E A LL GOT ONE.

Well, for me, that was my bathroom mirror. Every night, before I took a shower I would scrutinise my body in this dreaded mirror. The sharp heater lights blaring down on me, showing every lump and bump I had. The cellulite on the back of my thighs and booty were bad enough, but the day I discovered it on the front of my legs, arms and stomach was the day I decided that enough was enough. I didn’t want to dread this time of the day anymore. I didn’t want to have this relationship with my bathroom mirror. I dreamt of the day where I could feel confident wearing shorts out shopping, or my bikini to the beach. I just wanted

RODUCTION

to feel fit, healthy and happy in my own skin. I was ready to sweat, ready to shred and ready to change my life forever. I hope you’re ready to change yours.

! s y u g y He I’M SARAH STEVENSON, OTHERWISE K AS SARAH’S DAY. I’M A SYDNEY BASED HEALTH AND FITNESS YOUTUBER PRO A HOLISTIC, BALANCED LIFESTYLE. TH OF MY LIFESTYLE AND PHILOSOPHY IS

fitness ry

ENABLE YOU TO REACH YOUR HEALTH FITNESS GOALS WHILE MAINTAINING SOCIAL LIFE AND SENSE OF SPONTAN

As a child I was always super active, taking in loads of extra curricular activities includi dancing, gymnastics and athletics, howeve high school came around my priorities beg change #iloveboys #imsocool. Afternoons

My weekends became a cycle of partying, binge drinking and eating whatever junk food I could get my hands on. I had a personal addiction with corn chips, chicken nuggets and fries dipped in gravy… yeah I was that girl ordering a 24 pack of chicken nuggets at the closest drive through at midnight. I was constantly tired, lethargic and demotivated. Before I knew it I had put on 10 kilograms, couldn’t walk up a staircase without breaking a sweat and my skin was an absolute mess! I actually just found one of my old diaries from 2009 where I refer to myself as a pizza face. Yep, my acne was peaking… and not in a good way.

STORY

I decided it was time for a change. I didn’t want to feel this way anymore.

SCROLLING THROUGH INSTAGRA SO OVERWHELMED AND CONFUS HOW I SHOULD TRAIN TO ACHIEV OF MY DREAMS.

Do I replicate that bohemian, blonde with the Valencia filter who says she 10km run every day? Or do I wear bo high socks and use the hashtag #gi and lift heavy weights? Classic Insta juxtaposing fitness lifestyles. In true style… I decided to do my own thing create my own training method to s goals, hobbies and lifestyle.

I decided to do my own thing Not only has my fitness program an changed my perspective and minds training, it has completely changed

STORY

I was always self-conscious of my th arms. I felt like there was nothing I c myself it was my genetics and I wou

After years of trial and error, I developed a fitness routine that my body thrived off and finally started seeing results. One day I looked in the mirror and couldn’t believe what I saw. No more cellulite. I actually felt lean, toned, fit and healthy for the first time in my entire life. I have tailored my fitness routine to create a lean, toned and functional body! Each workout aims

STORY

to get your heart pumping to burn the maximum amount of fat, whilst integrating specialised resistance and weighted exercises to sculpt your m scles gi ing o that toned and fit look

g fat

get to smash

INTEGRATING THIS PROGRAM INTO YOUR LIFE WILL NOT ONLY TRANSFORM YOUR BODY AND FITNESS, BUT IT WILL COMPLETELY CHANGE

THE WAY YOU VIEW EXERCISE. I WANT YOU TO ENJOY EXERCISE, CRAVE IT AND INTEGRATE IT INTO YOUR LIFE AS AUTHENTICALLY AS POSSIBLE.

Stay true to yourself, listen to your body and make adjustments wherever you feel necessary. Remember, this guide has been written to encourage flexibility. Don’t force your body to endure a style of training it doesn’t feel up to or passionate about. The most important aspect to this fitness program is simple: Get active and get moving.

AT TO EXPECT

These workouts are carefully structured to burn stubborn fat from the body, detoxify your system through intense sweaty circuits, promote optimal digestion through functional movements and sculpt the body by utilising specialised resistance

IF YOU’RE READING THIS, I’M YOU’VE ALREADY PEP TALKE YOURSELF AND YOU’RE FEEL DRIVEN AND MOTIVATED TO STARTED. HOWEVER, I NEED PAUSE FOR ONE MOMENT.

BELIEVE ME, YOU’LL THANK

ore we started...

THIS PART.

This program has been created to g results and transform your body. So in, let’s just remember where you st

THE FOLLOWING PAGE SHOULD BE PRINTED OFF AND COMPLETED THREE DIFFERENT T I M ES . I R EPEA T , 3 T I M ES ! GOT IT? OK GRE AT!

You’ll want to fill out the first page now, or right before you begin using the fitness program. Think of it as your ‘before’ photo and information. Be true and honest to yourself, remember, you’re probably the only one who will ever see it! Include as much detail as possible. The best feeling is reflecting on this source and seeing how far you’ve come. THE SECOND PRINT OUT WILL BE FILLED OUT FOUR WEEKS INTO THE PROGRAM.

Think of this as your half-way point. Again, be as detailed as possible and store it away with your first print out. This is a great time to reflect and compare results between your two body updates. This will give you an opportunity to make adjustments to your routine, mindset or focus. THE LAST PRINT OUT WILL THEN BE

ORE WE START

COMPLETED AT THE END OF THE PROGRAM, IN EIGHT WEEKS!

This will allow you to compare all three body updates, reflecting on the changes that both your mind and body have endured

#sezzysquad #sezzysweat #sweatittoshredit

progress

PHOTO FRONT

PHOTO SIDE

How do I feel about my current fitness level?

How do I feel about my body?

PHOTO BA

PHOTO YOUR

#instabooty

ARE YOU READY FOR THE BEST PART OF THIS ENTIRE PROGRAM...

& e l b i ti 's flex ! u o y r o f n e t writ If you follow my YouTube channel,

you’ll know I’m all about listening to

This is why I have incorporated a variety of activities and training styles into my program. I personally W IT WORKS

mix up my workouts every single week, depending on the weather, how I feel, my schedule and my mood. Let’s be honest, you can

w my

your body and being true to yourself.

THROUGHOUT THE NEXT 8 WEEKS YOU WILL B E P U S H I N G Y O U R B O DY A N D M I N D T H R O U G H A VARIETY OF SWEATY WORKOUTS TO BURN FAT AND INCREASE CARDIOVASCULAR ENDU RA NC E. HERE’S HOW WE A RE GOING TO DO THIS…

The eight week program involves three different training styles or ‘activities’:

1. SWEATY SHREDDER SS 2. TONING POWER TP 3. ACTIVITY A 4. CHALLENGE C

W IT WORKS

Each day requires you to complete one of the specified training styles or enjoy a well-deserved rest day. As you progress through the eight week program the workouts will become more intense, target differentiated m scle gro ps and keep o r

Weeks 1-3 1 X SWEATY SHREDDER

1 X TONING POWER

1 X CHALLENGE

1 X ACTIVITY

t i m get sw ea t

Weeks 4-5 2 X SWEATY SHREDDER

1 X TONING POWER

plan

1 X CHALLENGE

1 X ACTIVITY

Weeks 2 X SWEATY

e n i l e m i t the

TIMELINE

MON

TUE

WED

THU

FRI

SA

WEEK 1

SS

TP

C

A

WEEK 2

SS

TP

C

A

WEEK 3

SS

TP

C

A

WEEK 4

SS

C

TP

SS

A

WEEK 5

SS

C

TP

SS

A

WEEK 6

SS

C

TP

SS

TP

A

WEEK 7

SS

C

TP

SS

TP

A

d a o l n Dow one! &D

BECAUSE THERE'S NOTHING WORSE THAN MUCKING AROUND WITH YOUR PHONE, TRYING TO SET YOUR TIMER B EFORE A WORKOU T...

I absolutely LOVE workouts based around time, but if I’m honest… I HATE setting up my timer. It’s always the moments when I’m super motivated and pumped up, ready for my workout that my timer decides to reset, glitch or... I simply do not have the brain power to calculate reps, sets, rounds and rest periods #cbb. Can’t a girl just be told what to do and when!? Well my friends… yes, yes you can! I’ve created this super simple timer app that has been designed specifically for the Sweat it to Shred it workouts. All you have to do is download the app, select the workout you’re about to smash out and click start!

APP

The timer app provides you with both visual and auditory cues to help guide you along your workouts. Listen out as I notify you of what exercise you’re up to

k c i l sal o c d! an wnloa c you to do me

T y a D s ' h a r a S DOWNLOAD MY TIMER TO GET STA

EITHER SEARCH 'SEZZY' IN THE AP

OR CLICK HERE TO DOWNLOAD NO

I don't know about you guys, but I co to be a rather impatient individual, es when it comes to technology. That's w important for me to create an app tha and effective! The app contains four different timer - SWEATY SHREDDER

- TONING POWER

- 10 MIN BLASTER

- 15 MIN FAT BURNER

The app also gives you the option to reset your workout! I love to sync my wireless earphones

APP

phone, start the timer and let the aud guide my workout. This is going to all completely engage in the workout. D

k c e h e h t t a h W e s e h t f o l l a are

? z e S s t u worko

workouts

sweaty shredder

WORKOUT 1 THE SWEATY SHREDDERS ARE MY FOR THOSE DAYS WHERE YOU’RE ABSOLUTELY SWEAT YOUR FACE FAT AND PUSH YOUR BODY TO IT I’M WARNING YOU NOW… YOU’RE GOING TO SWEAT… A LOT

Sweaty Shredders have been designed to put your body through a high-intensity, fat burning and aerobic workout that should leave you feeling like you’ve got nothing left to give. I want you to be lying on the floor in a puddle of your own sweat by the end these bad boys! E AC H S WE AT Y S HR ED DE R WO RKO U T I S M A DE UP OF 7 EXERCISES.

You will perform the specific

exercise for 30 seconds, pushing your body as hard as you possible can and then rest for 10 seconds. You repeat this process 6 times so that you have completed the exercise for 6 rounds of 30 seconds with a 10 second break in-between each set. Because I’m so nice, I have then rewarded you with a 30 second rest period before you move on to the next exercise, where you will complete the same process. You will repeat this process for all 7 exercises included in the workout. Remember – you must complete 6 rounds of 30 second activity for each exercise before you move onto the next. That’s E WORKOUTS

right, once you have completed 6 rounds of 30 seconds, with 10 seconds rest in between each set, you move on, never having to return to that exercise. That’s why it’s important to give it all you’ve got!

sweaty shredder

1. Jump Squats 6 X 30 SECONDS

30 SECOND BREAK

2. Side to Side Toe Taps 6 X 30 SECONDS

30 SECOND BREAK

3. Beginner Burpees 6 X 30 SECONDS

30 SECOND BREAK

4. Walking Lunges 6 X 30 SECONDS

30 SECOND BREAK

5. Reverse Lunge Kicks E WORKOUTS

6 X 30 SECONDS

30 SECOND BREAK

6. Narrow Squats

toning power

WORKOUT 2 TONING POWER WORKOUTS ARE SCULPTING THE BODY AND DEVE LEAN AND TONED PHYSIQUE. EAC TARGETS A DIFFERENT MUSCLE G INTEGRATING POWERFUL AND FU MOVEMENTS TO HELP BUILD MUS BURNING FAT. THESE WORKOUTS ABOUT SHREDDING THOSE ABS, B THAT BOOTY AND LEANING OUT T AND LEGS. GET READY TO BURN!

HERE’S HOW IT WORKS…

For this workout use my timer app and select the Toning Power tab to guide your workout. Each workout begins with one explosive, power exercise that is designed to start burning that focus muscle group. The idea is to not stop and keep moving until the one minute timer for each exercise is up! Each power exercise is then followed up by a fat burning, heart rate spiking exercise. These exercises have been integrated methodically into the routine to ensure you’re not only sculpting the desired muscle group, but promoting fat loss and working up a sweat at the same time. Without resting, you will complete the second exercise for one whole minute. Once you have completed this superset (two exercises one after the other) you can then enjoy

E WORKOUTS

a 45 second break. You will repeat this process four times so that you’ve completed 4 sets of the superset combo. Once you’ve completed the four sets, you are rewarded with a well deserved 1-2 minute rest (depending on how you’re feeling).

Su

Hip Thrusts

Froggy Squats

D

1 MINUTE

1 MINUTE

Walking Lunges

E WORKOUTS

1 MINUTE

Narrow Squats 1 MINUTE

1 - 2 MINUTE BREAK

Superset B

1 - 2 MINUTE BREAK

toning power

Superset A

C

activity days

WORKOUT 3 HERE IS WHERE MY PROGRAM FO YOU AND WHAT YOU LOVE! I WAN ENJOY BEING ACTIVE, LOOK FOR YOUR WORKOUTS AND BE ABLE T THIS NEW FIT LIFESTYLE YOU ’RE ACTIVITY DAYS HAVE BEEN CARE INTEGRATED INTO THE PROGRAM YOU THE OPPORTUNITY TO TRY O ACTIVITIES, GET OUTDOORS, ENJ PHYSICAL AND UTILISE ANY SPEC OR HOBBIES YOU MAY HAVE.

HERE’S HOW IT WORKS…

I’ve included a variety of activity examples and suggestions including swimming, beach workouts, running and stretching. Feel free to utilise and complete any of these activitie OR choose your own! Use these days as an opportunity to dabble with new experiences and try out those sports you’ve always want to. Activity days are just as much integrated your mental health as they are for your phys fitness. Some days you might go for a walk around the neighbourhood with a friend, oth

warm up

DON’T FORGET A QUALITY WARM UP ISN’T JUST FOR INJURY PREVENTION, I FEEL I HAVE TO WARM UP AND GET MY PUMPING OTHERWISE I SERIOUS MOTIV A TED. IT’S NOT U NTIL I’V E MINI SWEAT THAT I’M READY TO SMASH OUT A SERIOUS WORKOU

Your warm up can really be anything most important thing is that your he to increase, your upper lip starts to g sweaty and your body is feeling war to move. Each workout requires you to comp 5 minute warm up before you begin completing this program at a gym, f jump on the bike or cross trainer for If you’re at home, try this simple war

20 X STAR JUMPS

10 X SQUATS

o t s g n i h t 0 1 m em b er re

1. 2.

D O N ’ T CO M PA R E YO U R S E L F TO A N YO N E .

This

is Y O U R journey. Become the best version of YOUR SELF.

I T ’ S O K T O F E E L U N M O T I VAT E D A N D RESENTFUL.

It happens to the best of us,

some days you won’t feel like training or being active. Do your best and remember that feeling of accomplishment and pride right after your workout.

3.

DON’ T OV ER DO IT.

The last thing you want to

do is burn yourself out. It’s all about adopting a maintainable fitness routine and lifestyle. Listen to your body and be kind to yourself.

5. 6. 7.

W AR P OMNI .N Don’t Y OE U D I S Yunderestimate O U R M O S T P Othe W E power RFUL

of

mental pep talks and motivational thoughts.

D O N ’ T CO M P R O MI S E O N YO U R F O R M!

The last

thing you want is an injury, so make sure to train safely!

MUSIC!

If there’s one thing that pumps me up

for a workout, it’s some filthy (aka pump-up) beats! Make sure to play your favourite tunes to increase your motivation and get you through your workout!

8.

A B A L A N C E D P R E -W O R K O U T M E A L I S YO U R B E S T FR I E N D…

well to be honest a long black

with a dash of almond milk #LBwithaDofAM is my personal pre-workout bestie. Try to consume something easily digestible like a banana at least half an hour before you plan to sweat it out!

9.

G E T YO U R F R I E ND S A M O N G S T T HE AC T I O N !

Training and having a laugh with your friends not only increases your motivation but it keeps you

! s e s u c x e e r o m No

You th

got irl!

week

monday

R E M E M B E R to take a 10 second rest between

1. Jump Squats 6 X 30 SECONDS

30 SECOND BREAK

2. Side to Side Toe Taps 6 X 30 SECONDS

30 SECOND BREAK

3. Beginner Burpees 6 X 30 SECONDS

30 SECOND BREAK

4. Walking Lunges SWEATY SHREDDER

6 X 30 SECONDS

30 SECOND BREAK

5. Reverse Lunge Kicks 6 X 30 SECONDS ( 3 Rou nds Ri gh t Le g, 3 R ou n ds L ef t Le g)

EK ONE

30 SECOND BREAK

6. Narrow Stance Squats

Su

Hip Thrusts

Right Leg Glute Kickbacks

N

1 MINUTE

1 MINUTE

Plank In & Outs

EK ONE

TONING POWER

1 MINUTE

Left Leg Glute Kickbacks 1 MINUTE

1 - 2 MINUTE BREAK

Superset B

1 - 2 MINUTE BREAK

wednesday

Superset A

S

friday CHALLENGE (OPTIONAL) EK ONE

S A R A H ' S D AY TIMER APP: 10 MIN BL ASTER

1 MINUTE

CRUNCHES

1 MINUTE

LEG RAISES

u n i m 0 1 blas a b-

(Click here to see on page 59)

1 MINUTE

PL ANK

1 MINUTE

SIDE TO SIDE TOE TAPS

1 MINUTE

1 MINUTE

(Click here to...